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How to get a better night's sleep

Published: Monday, June 24, 2013 at 5:30 a.m.

Last Modified: Sunday, June 23, 2013 at 3:57 p.m.

A good night's sleep can go a long way. For adults, seven to eight hours of quality sleep each night can help stave off illness, improve productivity, decrease stress and even increase your life span. But each person varies when it comes how much sleep they need, said Dr. Hendrik Dinkla, medical director at Florida Hospital DeLand's Sleep Disorders Center.

"The rule of thumb is that you need as much sleep as necessary to avoid falling asleep during the day," he said.

Unfortunately, there are a lot of lifestyle factors that can get in the way of a good night's sleep. A recent poll by the National Sleep Foundation found that only 25 percent of adults reported sleeping eight hours or more during the week. Long-term sleep deficiencies can lead to higher stress levels, impaired motor skills and health issues such as heart disease.

"Sleep is very important," said Dr. Wahba Wahba, medical director of the Sleep Wake Disorder Center in Daytona Beach. "Sleep helps you refresh your body and mind. Your body is like a computer that has to be turned off and reset."

Here are some tips on how to get a better night's sleep.

STICK TO A SCHEDULE

Try to go to bed and wake up at the same time each day. While the weekends can vary slightly, sticking to a sleep schedule can help your body get into a rhythm. "If you don't get enough sleep, your ability to function during the day will be affected," Wahba said.

WATCH WHAT YOU EAT AND DRINK

Caffeine and alcohol can disrupt sleep and should not be consumed less than four hours before bedtime.

"Alcohol might help initiate sleep but as those alcohol levels fall, it can have a stimulating effect and cause you to wake up," Dinkla said.

Heavy meals should also be avoided before bedtime as well as spicy foods that may cause heartburn.

BEDROOM MAKEOVER

The bedroom should be a peaceful and tranquil environment only used for sleeping and relaxing, said Wahba.

"When you walk into your bedroom, you should feel like sleep is coming," he said.

"Don't work in the bedroom and don't watch TV there," he added.

To create a bedroom conducive to sleep, reduce clutter, avoid loud music or television and install shades or heavy curtains to shut out light.

TECH TIME OUT

Light from the screens of tablet computers, home computers and cell phones can cause the body to suppress melatonin, a hormone that regulates sleep and wake cycles. Dinkla recommends not bringing technology into bed and to turn it off at least half an hour before bedtime.

DON'T STRESS

Anxiety can often set in when someone has trouble sleeping and that can perpetuate sleeplessness, Wahba said. If you have trouble falling or staying asleep for more than 20 minutes, try getting out of bed and do a relaxing activity. This should not involve watching television or using a computer. When you feel sleepy return to bed but make sure that you still get up at the same time the next morning, Wahba said.

Breathing exercises can also bring on drowsiness. Take three deep breaths, exhaling fully. After the third deep breath, hold your breath for as long possible. Repeat the process five to eight times, Wahba recommends.

To calm the mind before bed, Dinkla recommends keeping a journal to write down thoughts.

"Take it out of your head and put it down on paper," he said.

KNOW WHEN TO GET HELP

If you have trouble staying or falling asleep for more than four weeks, Wahba recommends seeing a specialist. But insomnia is just one condition that can interrupt sleep. Many patients who seek treatment for insomnia actually have sleep apnea, a sleep disorder in which breathing stops and starts, Dinkla said. Another common disorder is Restless Leg Syndrome, a neurological disorder characterized by uncontrolled movement of the legs.

"If you snore loudly, are frequently waking up or have daytime sleepiness, you should consider seeing a specialist," Dinkla said.

<p>A good night's sleep can go a long way. For adults, seven to eight hours of quality sleep each night can help stave off illness, improve productivity, decrease stress and even increase your life span. But each person varies when it comes how much sleep they need, said Dr. Hendrik Dinkla, medical director at Florida Hospital DeLand's Sleep Disorders Center. </p><p>"The rule of thumb is that you need as much sleep as necessary to avoid falling asleep during the day," he said. </p><p>Unfortunately, there are a lot of lifestyle factors that can get in the way of a good night's sleep. A recent poll by the National Sleep Foundation found that only 25 percent of adults reported sleeping eight hours or more during the week. Long-term sleep deficiencies can lead to higher stress levels, impaired motor skills and health issues such as heart disease. </p><p>"Sleep is very important," said Dr. Wahba Wahba, medical director of the Sleep Wake Disorder Center in Daytona Beach. "Sleep helps you refresh your body and mind. Your body is like a computer that has to be turned off and reset." </p><p>Here are some tips on how to get a better night's sleep.</p><p><b>STICK TO A SCHEDULE </b> </p><p> </p><p></p><p>Try to go to bed and wake up at the same time each day. While the weekends can vary slightly, sticking to a sleep schedule can help your body get into a rhythm. "If you don't get enough sleep, your ability to function during the day will be affected," Wahba said.</p><p><b>WATCH WHAT YOU EAT AND DRINK</b> </p><p></p><p>Caffeine and alcohol can disrupt sleep and should not be consumed less than four hours before bedtime. </p><p>"Alcohol might help initiate sleep but as those alcohol levels fall, it can have a stimulating effect and cause you to wake up," Dinkla said. </p><p>Heavy meals should also be avoided before bedtime as well as spicy foods that may cause heartburn.</p><p><b>BEDROOM MAKEOVER</b> </p><p> </p><p></p><p></p><p></p><p></p><p>The bedroom should be a peaceful and tranquil environment only used for sleeping and relaxing, said Wahba. </p><p>"When you walk into your bedroom, you should feel like sleep is coming," he said. </p><p>"Don't work in the bedroom and don't watch TV there," he added. </p><p>To create a bedroom conducive to sleep, reduce clutter, avoid loud music or television and install shades or heavy curtains to shut out light.</p><p><b>TECH TIME OUT</b> </p><p></p><p> </p><p>Light from the screens of tablet computers, home computers and cell phones can cause the body to suppress melatonin, a hormone that regulates sleep and wake cycles. Dinkla recommends not bringing technology into bed and to turn it off at least half an hour before bedtime.</p><p><b>DON'T STRESS</b> </p><p></p><p> </p><p>Anxiety can often set in when someone has trouble sleeping and that can perpetuate sleeplessness, Wahba said. If you have trouble falling or staying asleep for more than 20 minutes, try getting out of bed and do a relaxing activity. This should not involve watching television or using a computer. When you feel sleepy return to bed but make sure that you still get up at the same time the next morning, Wahba said. </p><p>Breathing exercises can also bring on drowsiness. Take three deep breaths, exhaling fully. After the third deep breath, hold your breath for as long possible. Repeat the process five to eight times, Wahba recommends. </p><p></p><p></p><p>To calm the mind before bed, Dinkla recommends keeping a journal to write down thoughts. </p><p>"Take it out of your head and put it down on paper," he said.</p><p><b>KNOW WHEN TO GET HELP</b> </p><p></p><p> </p><p>If you have trouble staying or falling asleep for more than four weeks, Wahba recommends seeing a specialist. But insomnia is just one condition that can interrupt sleep. Many patients who seek treatment for insomnia actually have sleep apnea, a sleep disorder in which breathing stops and starts, Dinkla said. Another common disorder is Restless Leg Syndrome, a neurological disorder characterized by uncontrolled movement of the legs. </p><p>"If you snore loudly, are frequently waking up or have daytime sleepiness, you should consider seeing a specialist," Dinkla said.</p>